How To Avoid Office Weight Gain!

 

So you work at an office?  (Like me!!!)  Eight am to five pm, Monday through Friday, most of your time spent SITTING and staring a computer screen?!  Well, I feel your pain! It is VERY easy to gain weight in our occupation!

So, how do we avoid gaining weight while working a desk job?  Perhaps even lose some of the weight we've gained? 

Here are a few easy changes you can make! 

1.)    Drink & snack responsibly!  This is a huge one.  Offices always seem to have a surplus of pop, candy, chips, donuts... the list goes on and on. (why can't someone bring in a veggie tray instead of a box of donuts?!)  These treats can be tempting but they really do nothing for you, it’s just empty calories.  If you’re feeling the need for caffeine, try a coffee with 1 packet of Stevia and some almond milk instead of pop.  If you’re craving something sweet, munch on some strawberries or raspberries (or other fruit of your choice).  *If your work doesn’t provide healthy snack alternatives, BRING YOUR OWN.  Meal prepping will be a HUGE help to you if you’re watching what you’re eating*

 

 

2.)    Drink LOTS of water!  Now only does your body NEED water to function properly, it will keep your tummy feeling full and it will keep your mind off from coffee, pop & treats!  You’ll also have to make a few additional trips to the bathroom and burn a few extra calories walking there and back. (hehe!) 

 

~Tip: Set a goal for yourself!!  You should be drinking AT LEAST half of your body weight in water (in ounces of course).  My goal is 100 ounces per day, so I put 4 rubber bands on my water cup (holding 25 ounces) and I remove a band each time I finish. :) This helps me keep track of how much I've drank, and how much more I have to go!~

 



3.)    Walk around the office as much as possible!  Now, don’t take this the wrong way, I’m not telling you to be a slacker! J  I’m just telling you to go out of your way to move as much as you can.  Don’t wait for someone else to bring your faxes to your desk, WALK to the fax machine and get them yourself.  Use the printer that is farthest from your desk. Instead of emailing someone a quick question, walk to their office and ask them.  All of these little things get you out of your seat and make a difference throughout the day.  Don’t be lazy! ;)

4.)    Exercise while you’re on your chair! 

a.       “Magic Carpet Ride” works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

b.      “Wooden Leg.” Sit in your chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

c.       “Neck stretch.” Touch your ear to your shoulder and hold it there. For a chest opener, stretch your arms back as if you were trying to grab a pencil between your shoulder blades.

 

~Also, if you have the option, they make balance ball chairs (genius inventions!) to sit on instead of your regular office chair.  It keeps your core engaged throughout the day and also encourages movement.  (I don't know about you, but when I sit on one of these I just have to bounce!)  If you're interested, here's a link!~
Balance Ball Chair

5.)    Take the stairs instead of the elevator!  Simple & effective!  I don't think this needs much explanation. :)

6.)    Take walks on lunch!  Go outside and walk around the building or around the block.  Get some natural sunlight (HELLOOO VITAMIN D!) and maybe a little tan! J  Bring your friends, it's the perfect opportunity for a little chat!

7.)    Pack your own meals!  Restaurant & cafeteria options almost always include large portions with high calories & extremely high sodium content.  Not only will you save money by preparing & bringing your own meals, your waist line will thank you for it!  What is my secret to making sure I have healthy options for work each week?  MEAL PLAN & MEAL PREP!  I take one day (usually on the weekend) to plan my meals for the week, do my grocery shopping and prep my food so I always have healthy grab-and-go options availabile.  The easier you make it for yourself to eat healthy, the less likely you are to cave for unhealthy options when you’re away from home.

 

 

Do you have secrets to staying healthy & fit at work? I'd love to hear them! :)